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Low FODMAP Chocolate Strawberry Overnight Oats

Make breakfast a breeze with Low FODMAP Chocolate Strawberry Overnight Oats. Quickly prep at night and have a FODMAP-friendly fiber-packed option ready to go when you wake up.

This recipe is another throwback to my college days. During college, I followed one of the first ever dietitian food bloggers, Kath from Kath Eats Real Food. Every day she shared what she was eating and her daily menu almost always included some form of oats. I don’t know if she was the original creator of overnight oats, but she definitely inspired me to play with my own variations over the years. Looking back, I think Kath and her blog may have even played a role in me deciding to go on to graduate school, become a dietitian, practice food photography, and start a recipe website. 😉 Funny how that happens.

MEAL PREP FRIENDLY

This recipe is written to make one serving, but it’s easy to multiply if you want to meal prep and make enough for two, three, or four mornings in one fell swoop. I like to take four small round pyrex containers and quickly measure the oats, almond milk, maple syrup, chia seeds, and cocoa powder into all four bowls. To mix, I’ll cover them tightly and give each a good shake. Then, I’ll stick them in the fridge overnight or until I’m ready to eat later in the week. Right before enjoying, I’ll give the oats a quick stir and add the strawberries and chocolate chips. Yum!

SERVING SUGGESTIONS

Although delicious on its own, I prefer to have a bit more protein for breakfast. Protein is one of the nutrients that can help us feel fuller, longer, and because FODMAPs are carbohydrates, protein foods tend to be more like “FODMAP freebies” (i.e., portion size is less of a concern) while in the low FODMAP elimination phase.

An easy meal prep way to enjoy this breakfast is by adding a couple of hard-boiled eggs on the side. Although there are countless ways to enjoy eggs, I’ve really been liking hard-boiled eggs with a sprinkle of low FODMAP tabasco sauce for some flavor.

If you’re plant-based and looking for more protein, I invite you to play around with adding a bit of plant-based low FODMAP protein powder to the overnight oat recipe. Pea protein and (sprouted) brown rice protein have been tested and have low FODMAP servings (check the Monash app). Also, Stellar Labs Nutrition (in the US) has two FODMAP Friendly certified plant-based protein powders. Usually, you will need to add a bit more liquid (up to a cup of almond milk is low FODMAP) and decrease the maple syrup/cocoa powder depending if your protein powder is flavored and sweetened or not.

Instructions

Place oats, milk, chia seeds, maple syrup, and cocoa powder into a sealable container and stir to mix (or cover and shake – my favorite way!). If it isn’t already, cover oats and place in the fridge overnight (or for at least two hours).

Right before serving, dice strawberries. Give the oats a quick stir and top with strawberries and optional chocolate chips. Serve cold.

Notes

Rolled Oats: A low FODMAP serving is up to a ½ cup or 52 grams.

Chia Seeds: A low FODMAP serving is up to 2 tablespoons or 24 grams.

Cocoa Powder: A low FODMAP serving is up to 2 heaped teaspoons or 8 grams.